Kelly Liston

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My husband is training for his third marathon and now that he is getting in to his routine, he is looking for ways to consume protein during his recovery after workouts without having to use a protein powder.  He wants real food and lots of options!  Good thing he is married to me!  Lucky guy!

A post workout recovery smoothie is a great way to get protein, as well as lots of other fruits, veggies, and fermented foods to the areas of the body that need nourishment!  I plan on freezing smoothie packs for him that have fruits and veggies all ready to go. All he has to do is add a protein and a liquid such as coconut water, milk, coconut milk or kefir and he is set!

Eating real food is the best way to get the nutrients that our bodies need.  Here are 15 real food protein options that are great for any smoothie:

Gelatin

A tablespoon of grass fed gelatin has approximately 6 grams of protein.  So, why gelatin?  It turns out that the amino acids glycine and proline are exactly the amino acids responsible for muscle building and repair.  And with loads of glycine, all of this recovery happens quickly.

Peanut Butter

I love peanut butter.  Love it!  Two tablespoons dropped into your smoothie will give you 7 grams of protein.  And it is yummy.  

Milk

Milk is an excellent liquid to add to smoothies because just one cup of whole milk contains 8 grams of protein.  

Coconut Milk

If you can't have dairy, why not try adding coconut milk as your liquid to your smoothies?  One cup of coconut milk will give you 5 grams of protein.  

Hemp Seeds

Um, what are those?  This awesome superfood will give you 5 grams of protein in one tablespoon of seeds.  Turns out you will also get fiber, iron and potassium too!  

Flax Seeds

While these don't pack as much of a protein punch as hemp seeds, they are still a yummy option!  One tablespoon of flax seeds will give you 2 grams of protein.  But you will also get some good omega-3's and fiber too!  Just be sure to grind them first, or you will miss out on all the flax goodness!

Oats

Yes, the breakfast cereal.  Before you skip to the next option understand that 1 cup of oats will give you 11 grams of protein!!  Yowzas!

Raw Egg

One egg will add 6 grams of protein to your smoothie.  Our hens are laying lots of eggs these days, so grabbing an egg from the bin will be super easy!

Chia Seeds

One tablespoon of chia seeds will give you 4 grams of protein.  But that's not all!  You will get a hefty load of omega-3s, and calcium!  You don't have to grind these little guys up before putting them in your smoothie.  Just go for it!

Pumpkin Seeds

Along with magnesium and zinc, a tablespoon of pumpkin seeds will give you 3 grams of protein.  

Yogurt

Yogurt is an excellent liquid option for your smoothie!  One cup of yogurt will give you 14 grams of protein!!  

Cacao Nibs

Who knew?!  Every ounce of nibs contains 4 grams of protein.  A banana, add some nibs….MMMMMMM!!!!

Walnuts

Adding walnuts to your smoothie will not only give you 4.5 grams of protein per 1/4 cup, it will also give you potassium and magnesium too!!  

Sunflower Seeds

I love sunflower seeds!!  With only 1.5 grams of protein per tablespoon, sunflower seeds may not seem like the best option for your smoothie.  Don't write them off yet!  They also come loaded with Vitamin E and folate!

Quinoa

While quinoa may not be as beefy as oats are in the protein department (8 grams per one cup of cooked quinoa), it happens to contain all 9 essential amino acids as well as magnesium, iron, and fiber.  

So, what are you going to add to your smoothies?

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